We have a few athletes competing at the Motives Fest tomorrow at The Helm CrossFit in Manalapan, NJ. Mark Daughtery, Sharon Condon, and Tina Barbera. Please try to come out and support them as they all take on their FIRST competition! Good luck guys, we are all behind you!
Today’s Workout
Strength
- 1×5 Back Squat 5lbs heavier than Friday 9/18
Olympic Lifting
- Build to a heavy 3 position snatch (Position 1, 2, 3)
Cooldown
- 100m jog
- Partner stretch:
- Weighted Lat/back roll out
- Ball spine smash
- Barbell quad roll out
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
In other news– with the weather changing and summer officially being over, everyone knows allergies, flu-like symptoms, etc. are going around! To make sure we are all staying healthy, please wipe down all of your equipment when finished so we don’t spread germs! Barbells, wallballs, kettlebells, rings, pull up bars, abmats, EVERYTHING. Thank you in advance for not getting us sick.
Today’s Workout
Conditioning
- AMRAP20
- 10 Shoulder to OH (135/95#)
- 8 Pistols
- 2 Rope Climbs
Cooldown
- 200m walk/jog
- 2 minute couch stretch each leg
- Foam Roll: hamstrings, quads, calves
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.
In other news- with the weather changing and summer officially being over, everyone knows allergies, flu-like symptoms, etc. are going around! To make sure we are all staying healthy, please wipe down all of your equipment when finished so we don’t spread germs! Barbells, wallballs, kettlebells, rings, pull up bars, abmats, EVERYTHING. Thank you in advance for not getting us sick.
Today’s Workout
The “other” Total
- Max Clean
- Max Bench
- Max OH Squat
You will get about 10-15 minutes per lift. Make smart jumps and good luck!
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.
Today’s Workout
Gymnastics
- 5x Max Effort Strict Toes to bar. Rest 2 minutes after each attempt.
Conditioning
- For time
- 500m Run
- 50 Sit ups
- 400m Run
- 40 Wallballs (20/14#)
- 300m Run
- 30 Pull ups (CRX= Chest to bar)
- 200m Run
- 20 HSPU
- 100m Run
It’s Monday- start your week off right challengers!
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.
Today’s Workout
Strength
- 5×5 Back Squat @90% of Friday 9/18
Conditioning
- AMRAP6
- 3 Clean and Jerks (185/125#)
- 3 Muscle Ups
- 30 Double Unders
Rest 2 min
- 2 round for time
- 20 Deadlifts (185/125)
- 20 Burpees
Congratulations for completing the first week of the 45 day nutrition challenge. For those of you that had a perfect week (28 pts.), keep it up this week. If you slacked in something this week, try to make up for it this week! To give you a little something to look forward to, our InBody midway check-ins will be the week of 10/9. Make sure you are working towards that date!
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.
This past weeks programming was brought to you by Mat. So, for those that may be sore- blame him. Great week, Coach!
This weeks programming is brought to you by Dimitri. Here’s what you all have to look forward to:
Monday- Squats
Tuesday- Gymnastics and Chipper
Wednesday- The “other” Total
Thursday- Long AMRAP
Friday- Squats + Snatch Complex
Saturday- Endurance + Teams
Congratulations, you have made it to the weekend of the first week of the challenge. Get 8 points this weekend.
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.
Endurance Class- 8am
- 5x800m Runs
- 2x Max effort Hypoxic Run
- Running while holding your breath
Rest:Work= 1:1 for the 800’s
Today’s Workout- 9 and 10am
Partner Conditioning
- 2 Rounds For Time:
- 100 Wallballs (20/14#)
- 100 Front Rack Lunges (95/65#)
- 100 Pull Ups
- 100 HSPU
- 100 Burpees over the bar
*There is a 40 minute time cap to this workout. Please scale accordingly
Announcements
– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com
– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.
I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.
Today’s Workout
Strength
- 1×5 Back Squat
- 5lbs heavier than last Friday 9/11
Conditioning
- AMRAP10
- 10 Shoulder to OH (135/95#)
- 10 Toes to Bar
Cooldown
- 200m walk/jog
- 2min Legs up the wall
Anyone competing at Battle of the Boxes Oct. 4th at Monmouth CrossFit, please comment your shirt size in the Facebook group.
We have some athletes competing at Motives Fest Saturday Sept. 26th. Please try to come out and support our friends at The Helm CrossFit, as well as cheer on our athletes!
Today’s Workout
Gymnastics
- 3 Rounds NOT for time
- 15 GHD Sit Ups
- 20 Shoulder Touches
- 10 Pistols (5/5 each leg)
Conditioning
- AMRAP12:
- 5 Deadlifts (315/225#)
- 10 Wallballs (20/14#)
- 50 Double Unders
Finisher
- 2 Min max effort
- Rope Climbs
